No Tobacco Day 2024 marks an annual global observance, reminding us of the imperative to combat tobacco use. This campaign pivots on amplifying awareness regarding the detrimental health ramifications of tobacco consumption while advocating for smoking cessation. Yearly, novel strategies emerge to combat this habit, and surprisingly, one such solution lies in our kitchens – food. Can you envision overcoming nicotine addiction with the aid of food? If not, we’re here to illuminate.
In an exclusive discussion, we engaged with Dr. Swati Gupta, a Professor at the Department of Oral Medicine and Radiology, Subharti Dental College and Hospital, Meerut, to glean insights into the pivotal role of certain foods in managing and mitigating tobacco cravings. “Tobacco comprises approximately 5000-7000 chemicals, 50-60 of which are carcinogens, posing cancer risks. Nicotine, a tobacco component, exhibits high addictive potential by stimulating the release of pleasure-inducing hormones like dopamine, acetylcholine, norepinephrine, and serotonin. Tobacco usage escalates the likelihood of hypertension, stroke, memory impairment, digestive issues, among other maladies,” she elucidated.
Here are 7 surprising foods recommended by Dr. Swati Gupta to combat tobacco cravings:
1. Peppermint: Dr. Gupta recommends peppermint, known as “pudina” in Hindi, in various forms such as gums, candies, or as an aromatherapy aid, to counter tobacco withdrawal symptoms. Peppermint has been shown to elevate dopamine levels in the brain, offering an alternative to tobacco consumption.
2. Fruits and Vegetables: Fresh produce rich in micronutrients and antioxidants can aid in maintaining hydration levels and managing tobacco cravings. Dr. Gupta advises incorporating fruits like muskmelon, watermelon, berries, oranges, etc., into the diet while steering clear of fatty foods.
3. Water: Besides hydrating the body, drinking water serves as a crucial element in managing tobacco cravings. Dr. Gupta underscores the significance of water intake in the “4Ds” strategy – delay, distract, drink water, and deep breaths.
4. Vegetable and Spice Sticks: Dr. Gupta advocates for the consumption of carrot sticks, celery, cinnamon sticks, and nuts as behavioral therapy alternatives to combat tobacco cravings. These options not only provide a distraction but also deliver essential nutrients and antioxidants.
5. Milk: Contrary to expectations, consuming milk and dairy products can diminish the appeal of cigarettes. Dr. Gupta suggests milk or yogurt consumption to deter cravings, citing research supporting this notion.
6. Gum and Mints: Gum and mints serve as prolonged substitutes for cigarette cravings. Dr. Gupta recommends keeping these handy for instant relief, emphasizing their efficacy in managing cravings within 90 seconds.
7. Fresh Lime Juice: Seeking an alternative to commercial nicotine gums? Fresh lime juice, rich in vitamin C, serves as a viable option. Dr. Gupta highlights the antibacterial properties of limes, which aid in immune system restoration post-smoking.
However, Dr. Gupta underscores that food alone is insufficient in curbing tobacco cravings. Lifestyle modifications are pivotal in this endeavor. She advocates for regular exercise, hydration, and healthy dietary choices as integral components of smoking cessation. Maintaining a healthy lifestyle complements the role of food substitutes in combating tobacco addiction.